Basic Food Groups NUTRITION 101

Overview −Grains −Vegetables −Fruits −Dairy −Proteins −Oils

Grains −Health benefits: Reduced risk of developing chronic diseases Weight management −Key nutrients: B vitamins: folate, thiamin, riboflavin, niacin Minerals: iron, selenium, magnesium Fiber

2 Types of Grains Whole Grains −Brown rice −Oatmeal −Popcorn −Whole-wheat bread −Whole-wheat crackers Refined Grains −White flour −White bread −White rice −Many types of pretzels, crackers, and chips −Traditional flour tortillas

Tips for Whole Grains Make half of your grains “whole!” Read the Nutrition Facts Label Eat whole grain bread, pasta, brown rice, etc. Snack on popcorn Add barley to vegetable soups or stews Add bulgur wheat to casseroles Use whole-grain bread or crumbs in meatloaf

What Counts as a Vegetable? −Dark green −Starchy −Orange −Other −Beans and peas

Vegetables −Health benefits: Reduces risk of developing stroke, heart disease, type 2 diabetes, certain cancers, kidney stones Low in calories, high in nutrients −Key nutrients: Potassium Dietary fiber Vitamins A, E, and C

Tips for Vegetables Vary your veggies! Dark Green, Orange, dry beans and peas Shred carrots or zucchini into baked goods Veggie-up your pizza Veggies on the grill Add cooked dry beans or peas to soups Add color to your salad

Fruits −Health benefits: Reduces risk of developing chronic diseases Cholesterol free Low in calories, high in nutrients −Key nutrients: Potassium: found in bananas, prunes, apricots, and cantaloupe Fiber: choose whole fruits over juiced fruits Vitamin C: found in berries, cantaloupe, and grapefruit Folate: found in berries, papaya, and cantaloupe

Best Nutritional Value Choose this not that! −Whole/cut-up fruit instead of 100% juice −Fruit canned in 100% fruit juice instead of fruit canned in syrups Tips for fruits: Add fruit to cereal or yogurt Bake apples or pears Snack on ¼ cup dried fruit Choose 100% juice bars Grill pineapple

What Counts as Dairy? −Milk Skim, low-fat, 2-percent, lactose-free, etc. −Yogurt Low-fat, light, etc. −Cheese Hard natural, soft, processed −Dessert Pudding, frozen yogurt, ice cream

Milk Is Good for the Body −Health benefits: Promotes bone health A key component of an overall healthy diet −Key nutrients: Calcium Potassium Vitamin D

Tips for Dairy Selection Choose skim or low-fat milk and milk products o Higher fat versions have more dietary cholesterol & saturated fat o Dietary cholesterol and saturated fat may raise levels of low-density liproprotein (LDL, also known as “bad cholesterol”) in your blood

What Counts as Protein? −Meats: Ground meats, lunch meats, organ meats −Poultry: Chicken, duck, turkey, ground poultry −Eggs −Dry beans and peas −Nuts and seeds −Seafood: Finfish, shellfish, canned fish

Protein Group −Health benefits: Low-fat choices are important for overall health −Key nutrients: Protein Vitamins: B complex and vitamin E Minerals: Iron, zinc, and magnesium

Tips for Wise Choices Go lean with protein! Lean cuts (round, roasts, loin) Low-fat lunch meats Fatty fish that is high in omega-3 fatty acids Add cooked dry beans and peas to: Soups Baked beans Black bean enchiladas Beans & rice Hummus spread or dip

What Counts as an Oil? −Oil – liquid at room temperature Olive oil, canola oil, corn oil Olives, avocados, nuts, some fish Higher in good fats −Solid fats – solid at room temperature Higher in bad fats that raise blood cholesterol Increase risk for heart disease

Oils −Health benefits: Essential fatty acids Vitamin E −Take home message: Choose oils over solid fats to reduce risk of developing high cholesterol and heart disease Limit oils in diet for weight loss/weight maintenance

Summary −Grains −Vegetables −Fruits −Dairy −Proteins −Oils